spring 2011
Good Living The Retirement Years
Keeping Yourself Hydrated • Advice From Local Dieticians Cooking for One or Two • Super Foods • Flavor Without The Salt A S U PP L E M E N T T O
T h e S k a g i t Va l l e y H e r a l d & Anacortes American
ta b le of co n te n ts Senior Nutrition..................................................3
Scan this QR code with your
Cooking for One or Two...................................8
smartphone to connect to the
2010 Dietary Guidelines for Americans........10 Don’t Forget to Hydrate.................................11 Local Dieticians’ Top 15 Foods......................12
goskagit.com website, where you will find the most updated news and information about activites and happenings in Skagit County.
Is Your Plate Healthy?.....................................14 Hold the Salt....................................................15
SKAGITPUBLISHING 1215 Anderson Rd. Mount Vernon, WA 98274 P: 360.424.3251 • F: 360.424.5300 Restocking: 360.416.2171 ©2011 by Skagit Publishing All rights reserved.
editor colette weeks: cweeks@skagitpublishing.com
photographer scott terrell
Advertising director Mark Dobie: mdobie@skagitpublishing.com
design & layout Patricia Stowell
Display Advertising Manager Deb Bundy: dbundy@skagitpublishing.com | 360.426.2126
Advertising consultants Linda Fahnlander: linda@skagitpublishing.com Stephanie Harper : sharper@skagitpublishing.com Marcus McCoy : mmccoy@skagitpublishing.com Michelle O’Donnell: modonnell@skagitpublishing.com Kathy Schultz: kschultz@skagitpublishing.com Katie Sundermeyer: ksundermeyer@skagitpublishing.com Paul Tinnon: ptinnon@skagitpublishing.com John Williams: jwilliams@skagitpublishing.com
advertising operations manager Sarah Hickman: shickman@skagitpublishing.com advertising operations Ashley Crerar, Jody Hendrix, Abby Jackson, Jenny Overman, Christina Poisal
April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
Nutrition
Senior
By COLETTE WEEKS Barbara L. Sutton, chief clinical dietitian for United General Hospital, shows an example of a healthy plate, containing half vegetables, one-quarter lean protein and one-quarter good carbohydrates. This plate of yellowfin tuna, mixed vegetables and jasmine rice was made at the United General cafeteria, which is open to the public.
Eating well can be a challenge at any age, but local dietitians will tell you it’s worth the effort for your health. “Eating well as you age is not just important, it’s crucial for maintaining health from chronic diseases like diabetes and hypertension,” said Barbara L. Sutton, chief clinical dietitian for United General Hospital in Sedro-Woolley. “As you get older, it’s important to take a look at what you’re doing and what changes you need to make for the long haul.” Teenagers and young adults
who think that sausage biscuits, onion rings and a milkshake cover the major food groups are setting their bodies up for trouble later. It isn’t wise to wait until later to eat right. But even those getting a later start can do some good. “It’s never too late to make changes,” Sutton said. The benefits of healthy eating include improved mental sharpness, stronger immune system, increased energy and faster recuperation time after illness or injury. Local dietitians at Skagit Coun-
www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years
Jessica Young, seafood manager at The Market in Anacortes, prepares a variety of fish to sell. Fish is a source of protein that offers healthy Omega-3 fatty acids and various vitamins and minerals that aren’t available in other meat sources.
ty’s three area hospitals have a lot of healthy food advice for aging adults. While most nutrient needs are the same for adults of any age, older adults sometimes need to focus on getting certain nutrients to improve aspects of their overall health. “I always tell seniors to place emphasis on nutrient-dense food,” said Suzie DuPuis, registered dietitian at Island Hospital in Anacortes. One reason for making sure every bite counts is that maintaining a healthy weight becomes increasingly important over time as the risks of heart disease, cancer and other ailments increase. Calorie needs decrease as people age. But for some seniors, under-eating and malnutrition can be an issue. Loss of appetite in advanced years is common, and other health issues may arise that make eating less enjoyable. Another reason is that cooking meals becomes more of a chore, particularly if a person is cooking for just one or two. As a result, many people turn to more processed foods, such as frozen dinners and prepackaged meals. “It’s part of our culture. It’s easier; it’s quicker,” said Shena Washburn, a registered and certified dietitian at Skagit Valley Hospital in Mount Vernon. “There’s nothing wrong with it in moderation.” But many of those processed foods are heavy in fat, calories and salt and low in nutritional value.
April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
“They can appear cheaper on the budget, but it won’t be in the long run,” Washburn said. She encourages people who eat some processed foods to balance meals with fresh or frozen vegetables, which retain nutrients better than canned vegetables. If you do eat canned vegetables, she says that rinsing them will remove about 20 percent of the sodium. As for cooking, Washburn says don’t worry about cooking too much. “The freezer is your friend.” Freezing and packaging your own food for later meals offers both convenience and the comfort that you know exactly what you’re eating.
Signs of malnutrition in older adults: * Fatigue * Depression * Weak immune system * Anemia * Muscle weakness * Digestive, lung and heart problems * Poor skin integrity Source: The Mayo Clinic
Call for a free
in-home consultation
lives we touch.” e h “We m t y b easure our success
• On Call 24/7 • Personalized case-by-case care • You choose your care giver • All levels of care • 1 to 24 hours of care • Comprehensive Caregiver Screening & Testing
Bellingham Office
Mount Vernon Office
1222 Riverside Dr. 4213 Rural Ave. (360) 424-6777 (360) 671-8388 Everett Office Toll Free 866-522-6435 2532 Wetmore Toll Free 888-264-3528 (425) 348-9914 Toll Free 866-348-9914
We serve Whatcom, Skagit, San Juan, Island & Snohomish Counties
Visit our website at www.VisitingAngelsWA.com www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years
Bill and Diana McGaw of Anacortes shop together for produce at The Market. The nutrition-conscious couple say they are careful about the foods they eat.
Life Without Boundaries!
SALE
Victory 10
The Ultimate in Style and Performance www.pridemobility.com Authorized Provider
1911 E Division Street Mount Vernon (360) 424-4356
on Pride Scooters Mention this ad for savings.
Sutton recommends that planning a meal menu before grocery shopping can help you manage nutrition and costs. “You basically want a oneweek menu so that you have the ability to move meals around depending on what you feel like is happening,” she said. “Once you start doing it, you think, why didn’t I do this before?” The body needs a variety of nutrients, and for older adults, some of the ones to focus on are Vitamin B12 for energy, circulation and alertness, and the duo of Vitamin D and calcium, which work together and improve bone strength. The dietitians say they often recommend multivitamins to patients because it can be difficult to get enough of some of those
April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
After a meal, the best dessert you can give your body is a nice walk. “Exercise allows you to eat better. It promotes a better physical and mental well-being,” Sutton said.
Darell West of Bay View walks his dogs on the Padilla Bay Shore Trail off Bayview-Edison Road in this file photo. (Matt Wallis/photographer)
vitamins in a daily diet. “A multivitamin can fill in the nutritional cracks in our diet,” Sutton said. Protein is important in the older adult’s diet because there’s a higher turnover of protein in the body as we age, Washburn said. Protein has qualities like iron and zinc, which are important for repair of muscles and can help the body heal, she said. Fiber and water are key to helping a slowing digestive system, which often happens as metabolism changes. Medications can affect digestion, and they may need fluid to metabolize, DuPuis said. Some soft fiber options include oatmeal, beans and whole-grain bread and pasta.
At Anacortes Hearing Center, we care about your hearing and your quality of life. We are proud to provide our community with professional hearing health care.
Anacortes Hearing Center offers: • • • •
Complete Hearing Evaluations Hearing Aid Sales Professional Cleaning & Repair Programming & Adjustments
360-588-1956
Toll Free 1-866-588-1956
Holly Kennedy Au.D Your local, independent Doctor of Audiology
3202 Commercial Ave Anacortes, WA www.AnacortesHearing.com
www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years
Cooking
For One or Two Bill and Diana McGaw of Anacortes shop together for bananas and other produce at The Market.
Whether or not you enjoy working in the kitchen, cooking for one or two can seem more trouble than it’s worth. But nutritionists will tell you that preparing your own food is the best way to make sure you’re getting what you need. Here are some tips that can help make cooking less of a chore.
April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
Top Tips 1) Plan ahead: Keep staples and freezer
4) Reduce the recipe: Most can be cut
bags on hand. If a recipe produces more than you can eat, freeze the rest in mealsized containers for later.
in half or thirds. Hint: Egg substitutes are easy to measure and have lower fat and cholesterol while maintaining high protein.
2) Balance your meals: Start from the
5) Store food safely: Refrigerate or
bottom of the USDA food pyramid and work your way up to ensure you’re getting servings of grain, vegetables, fruits, dairy and protein.
Source: Colorado University; local dietitians
freeze the extras within two hours.
3) Mix fresh with prepared: If you want to use prepackaged foods in your meal, use a mix of packaged and fresh. For example, serve a frozen meat entrée with fresh vegetables and fruit.
‘‘To Be Seventy Years Young Is Sometimes Far More Enjoyable And Hopeful Than To Be Forty Years Old.’’ – Oliver Wendell HOlmes, Jr.
Whidbey Island Bank
Making Life A Little Easier MEMBER FDIC
For more information about us, please visit www.wibank.com, or visit any of our branches.
www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years
2010 Dietary
Guidelines for Americans: Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.
Additional advice for ages 50 and over:
• Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark green and red and orange vegetables and beans and peas. • Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese or fortified soy beverages.
* Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements. Source: U.S. Department of Agriculture, U.S. Dept. of Health and Human Services
• Choose a variety of protein foods like seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Exercise has been officially added to the USDA food pyramid.
• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
• Use oils to replace solid fats where possible.
grains
vegetables
fruits
oils
• Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
milk
meat & beans
* Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D — vegetables, fruits, whole grains and milk. 10 April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
Don’t forget to hydrate Doctors generally recommend adults drink 8 to 9 cups of fluids per day — almost 2 liters. The Institute of Medicine recommends about 13 cups for men and 9 cups for women. The Mayo Clinic says the main thing is to drink enough fluid that you rarely feel thirsty. Seniors should note that many medications flush water from the system, and nutrients are lost with it. So it’s important to replace fluids. Less active seniors might
not notice their thirst as quickly as an active person would and might not intake what they need. Milk does count as a fluid.
Dietitian’s tip: Keep a liter-sized water bottle filled each day, and make sure it’s empty by day’s end. Drink that in addition to other beverages such as coffee and tea.
Source: The Mayo Clinic and local dietitians
www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years 11
Local Dietitians’ Top 15 Foods We asked three local dietitians at Skagit County’s three hospitals to list the foods they consider tops on anyone’s menu, particularly for seniors. Here is a combined list of their super-foods and some reasons why they’re so good for you:
Spinach, dark leafy greens Oatmeal — packed with fiber,
Salmon — loaded with Ome-
— nutrient-dense source of vitamins, minerals, fiber, antioxidants and Omega-3 fatty acids. (Popeye was right!)
iron, zinc and vitamins
ga-3 fatty acids, protein, vitamins, calcium and iron
Beans/legumes (lentils, pinto,
Whole grains — fiber, B vita-
Sweet potatoes — A carbohy-
black beans) — provide protein, fiber, good fat and complex carbohydrates (the good carbs)
mins and minerals like iron and magnesium
drate with fiber, beta carotene and several vitamins (darker orange is best)
12 April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
Nuts and seeds — offer Omega-3 fatty acids, protein, vitamins (vary depending on variety)
Avocados — full of hearthealthy fat
Ground flax — has Omega3 fatty acids that are good for brain function and strengthening artery walls. Tip: add to oatmeal or baking batters
Yogurt — significant protein and calcium
Berries (particularly blueberries) — full of antioxidants
Bananas — offer potassium Carrots — rich in immunityboosting beta carotene, antioxidant compounds
Homemade tomato pasta sauce — vitamins A and C
Exercise: OK, this isn’t a food, but it’s just as important
www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years 13
Is your plate healthy? Local dietitians recommend seniors use the “healthy plate” method to manage what they’re eating. The healthy plate should consist of: • 1/2 leafy greens and other vegetables • 1/4 lean protein (fish, lean meat, beans) • 1/4 carbohydrates such as potato or whole grains (rice or pasta) That means a plate full of pasta probably isn’t the best thing to eat, but a little pasta would be OK. “If you’re not running the marathon, you don’t need to carbo-load,” said Barbara L. Sutton, chief clinical dietitian for United General Hospital. Skagit Valley Hospital certified dietitian Shena Washburn recommends a glass of milk on the side.
Cottages $128,000 and up
A Non-profit Corporation...providing Senior Adults with Quality Housing in a Caring Community
Carefree Single Level SENIOR COTTAGES Carefree independent living
• units 930-1200 sq ft. • tWo bEdroom, or onE With dEn • dishWashEr and disposal • laundry hook-ups • dEck or patio
Simplified Condo-Style living
• Easy “purchasE” and “rEsalE” • “WE buy it back” • no closing costs • yard carE providEd Highland Greens II Village Court @3200 N 30th Street Mount Vernon WA 98273 360.540.1438
Salem Village II 2601-2617 N LaVenture Road Mount Vernon WA 98273 360.540.1438
www.salemvillage.org
Affordable Senior ApARTmENTS • city living With country atmosphErE • spacious onE and tWo bEdroom units • privatE dEck or patio • social arEas and library Highland Green Senior Apartments 3100 N 30th Street Mount Vernon WA 98273 360.848.8422 Salem Village Apartments 2619 N LaVenture Road Mount Vernon WA 98273 360.428.5662
14 April 2011 | Spring GOOD LIVING: The Retirement Years Skagit Publishing
www.goskagit.com
Hold the salt, not the flavor Skagit-area dietitians agree that older adults are better off eating less processed food, such as frozen dinners and prepackaged soups. “Processed foods are really, generally speaking, depleted of nutrients, loaded with sodium and not the best choice,” said Suzie DuPuis, registered dietitian at Island Hospital in Anacortes. The newest federal health guidelines for people over age 51 recommend no more than 1,500 milligrams of sodium per day. To put that in perspective, one teaspoon of salt, at 2,325 milligrams, is too much. Staying within the limit is more difficult if you buy processed food. If you do, pay attention to
how much sodium it contains. As a general rule, limit frozen products to those that have less than 500 mg per serving, said Barbara L. Sutton, chief clinical dietitian for United General Hospital in Sedro-Woolley “You don’t want to eat ‘convenience food’ for more than one meal per day,” she said.
Local dietitians’ tips for avoiding processed foods and extra sodium: • Cook with wine. The alcohol evaporates, but you get the flavor. • Cook with extra virgin olive oil. It’s not only heart-healthy but increases good cholesterol.
• Use herbs instead of salt. LoHerbs and spices can add exciting cal grocery stores carry a huge flavors to food, allowing you to selection. lower your daily salt intake. • When eating canned beans, rinse them to remove about 20 percent of the sodium. • Foods with the word “Healthy” on the label do have to meet a stricter FDA standard. • If you do eat processed foods, the key is moderation. • Add fresh or frozen vegetables to balance a “processed” meal.
www.goskagit.com Skagit Publishing April 2011 | Spring GOOD LIVING: The Retirement Years 15
More Winners! More
reWArds!
All The TiMe! Just 5 Minutes North of Burlington On I-5 at Exit 236 Lots of Parking – Over 1,000 Spaces! theskagit.com 877-275-2448
Owned by Upper Skagit Indian Tribe
Casino opens at 9 am daily. Must be 21 or older with valid ID to enter casino, buffet or attend shows. Must be a Rewards Club Member – Membership is FREE! Must be present to win. *Must play Full Redeemed Value. Limit one per customer per day. Visit Rewards Club Center for details. Management reserves all rights. SGL-1143
Senior Monday Members 50 & Over!
$ 2,600 IN DRAWINGS! 8 Drawings Every Monday, Noon – 7 pm!
$250 SLOT PLAY at Noon, 2, 4 and 6 pm
PRIZE PATROL at 1, 3, 5 and 7 pm
SENIORS ShOw yOuR REwaRdS CaRd at thE MaRkEt BuffEt fOR: